walk 3 mi
--
2 min warm up
BLACK DIAMOND #6
buy in: HS 1 min
12amrap:
side to side knee raises x 10alt
leg elev transformer pu on ball x 6alt
bent(short) arm pull ups #10wV x 5
ball chest press to oH press #15s x 6
side plank rows #22.5 x 6/6
#r = 4
+
5rft1:
kb row #50 x 7/7
seated row w/ rotation #8s x 10
superman lat pulldown blue x 10
+
KD Lmob10
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